Fekteforbundets sommerprogram

WEEK 1  

Training I (Monday)

Interval running – 3 min slow jogging / 40 sec sprint (x5)

Stretching - hold each position for 30 sec in full possible stretch (x2)

  1. hip flexor
  2. quadriceps 
  3. transverse twine, toes up
  4. split twine, right leg forward
  5. transverse twine, toes up
  6. split twine, left leg forward
  7. calves (left and right)
  8. sit straight, hold your ankles/toes

Dynamic stability – 30 sec exercise / 30 sec pause (x2, 3 min break)

  1. push up position + chest touch
  2. up/down plank
  3. push up + arm twist up
  4. push up position + hand walk forward/backward
  5. plank + pelvis rotation - Mangler i video
  6. push up + hands walk through a ball
  7. plank + body leaning forward/backward - Mangler i video
  8. push up position + opposite knee to elbow touch

Training II (Wednesday)

Static/dynamic stability – 30 sec exercise / 30 sec pause (x3, 3 min break)

  1. plank
  2. side plank (both sides)
  3. V-sit hold position
  4. chair – 2 min
  5. V-sit + moving ball from side to side
  6. 90° knee up, standing stable position, arms up (both legs) – 1 min

                

Aerobic running -30 min run on HR 120-140

Training III (Friday) 

Jumping rope – 30 sec exercise / 30 sec pause

  1. feet together - Mangler video
  2. from foot to foot
  3. right leg 15sec/left leg 15sec
  4. high knees
  5. on guard right-handed position
  6. on guard left-handed position
  7. every 3rd jump is double jump

Preparation stretching for lunges – 5 min

Footwork – 60 sec exercise / 15 sec pause (x2, 2 min break)

  1. steps forward/backward on 5 meter distance
  2. jump through epee + lunge
  3. steps forward/backward through two epees
  4. jump through epee + 3 sec low on guard position -> lunge
  5.  static on guard + going lower in 4 pos., holding each one for 20 sec (both sides)
  6.  fast steps through epee
  7.  back leg jumps through 2 epees (1st jump on the spot) + lunge
  8.  3 min shadow fencing with epee

Explosive – each exercise 10 repeats (x2, 3 min break)

  1. calves up/down (x20)
  2. half stairs walk up, stable knee (both legs)
  3. explosive stairs jump, other knee up
  4. jump on the box 
  5. power jumps

WEEK 2 

 

Training I (Monday)

Interval running – 2 min slow jogging / 40 sec sprint (x8)

Stretching - hold each position for 30 sec in full possible stretch (x2)

  1. hip flexor
  2. quadriceps 
  3. transverse twine, toes up
  4. split twine, right leg forward
  5. transverse twine, toes up
  6. split twine, left leg forward
  7. calves (left and right)
  8. sit straight, hold your ankles/toes

Dynamic stability – 35 sec exercise / 25 sec pause (x2, 3 min break)

  1. push up position + chest touch
  2. up/down plank
  3. push up + arm twist up
  4. push up position + hand walk forward/backward
  5. plank + pelvis rotation
  6. push up + hands walk through a ball
  7. plank + body leaning forward/backward
  8. push up position + opposite knee to elbow touch

Training II (Wednesday)

Static/dynamic stability – 35 sec exercise / 25 sec pause (x3, 3 min break)

  1. plank
  2. side plank (both sides)
  3. V-sit hold position
  4. chair – 2 min
  5. V-sit + moving ball from side to side
  6. 90° knee up, standing stable position, arms up (both legs) – 1 min

                

Aerobic running -30 min run on HR 120-140

 

Training III (Friday) 

Jumping rope – 35 sec exercise / 25 sec pause

  1. feet together
  2. from foot to foot
  3. right leg 15sec/left leg 15sec
  4. high knees
  5. on guard right-handed position
  6. on guard left-handed position
  7. every 3rd jump is double jump

Preparation stretching for lunges – 5 min

Footwork – 75 sec exercise / 20 sec pause (x2, 2 min break)

  1. steps forward/backward on 5 meter distance
  2. jump through epee + lunge
  3. steps forward/backward through two epees
  4. jump through epee + 3 sec low on guard position -> lunge
  5.  static on guard + going lower in 4 pos., holding each one for 20 sec (both sides)
  6.  fast steps through epee
  7.  back leg jumps through 2 epees (1st jump on the spot) + lunge
  8.  3 min shadow fencing with epee

Explosive – each exercise 12 repeats (x2, 3 min break)

  1. calves up/down (x20)
  2. half stairs walk up, stable knee (both legs)
  3. explosive stairs jump, other knee up
  4. jump on the box 
  5. power jumps


WEEK 3 

Training I (Monday)

Interval running – 1 min slow jogging / 30 sec sprint (x10)

Stretching - hold each position for 30 sec in full possible stretch (x2)

  1. hip flexor
  2. quadriceps 
  3. transverse twine, toes up
  4. split twine, right leg forward
  5. transverse twine, toes up
  6. split twine, left leg forward
  7. calves (left and right)
  8. sit straight, hold your ankles/toes

Dynamic stability – 40 sec exercise / 20 sec pause (x2, 3 min break)

  1. push up position + chest touch
  2. up/down plank
  3. push up + arm twist up
  4. push up position + hand walk forward/backward
  5. plank + pelvis rotation
  6. push up + hands walk through a ball
  7. plank + body leaning forward/backward
  8. push up position + opposite knee to elbow touch

Training II (Wednesday)

Static/dynamic stability – 40 sec exercise / 20 sec pause (x3, 3 min break)

  1. plank
  2. side plank (both sides)
  3. V-sit hold position
  4. chair – 2 min
  5. V-sit + moving ball from side to side
  6. 90° knee up, standing stable position, arms up (both legs) – 1 min

                

Aerobic running -30 min run on HR 120-140


Training III (Friday) 

Jumping rope – 40 sec exercise / 20 sec pause

  1. feet together
  2. from foot to foot
  3. right leg 15sec/left leg 15sec
  4. high knees
  5. on guard right-handed position
  6. on guard left-handed position
  7. every 3rd jump is double jump

Preparation stretching for lunges – 5 min

Footwork – 90 sec exercise / 30 sec pause (x2, 2 min break)

  1. steps forward/backward on 5 meter distance
  2. jump through epee + lunge
  3. steps forward/backward through two epees
  4. jump through epee + 3 sec low on guard position -> lunge
  5.  static on guard + going lower in 4 pos., holding each one for 20 sec (both sides)
  6.  fast steps through epee
  7.  back leg jumps through 2 epees (1st jump on the spot) + lunge
  8.  3 min shadow fencing with epee

Explosive – each exercise 14 repeats (x2, 3 min break)

  1. calves up/down (x20)
  2. half stairs walk up, stable knee (both legs)
  3. explosive stairs jump, other knee up
  4. jump on the box 
  5. power jumps


WEEK 4 

Training I (Monday)

Interval running – 45 slow jogging / 45 sec sprint (x10)

Stretching - hold each position for 30 sec in full possible stretch (x2)

  1. hip flexor
  2. quadriceps 
  3. transverse twine, toes up
  4. split twine, right leg forward
  5. transverse twine, toes up
  6. split twine, left leg forward
  7. calves (left and right)
  8. sit straight, hold your ankles/toes

Dynamic stability – 45 sec exercise / 15 sec pause (x2, 3 min break)

  1. push up position + chest touch
  2. up/down plank
  3. push up + arm twist up
  4. push up position + hand walk forward/backward
  5. plank + pelvis rotation
  6. push up + hands walk through a ball
  7. plank + body leaning forward/backward
  8. push up position + opposite knee to elbow touch

Training II (Wednesday)

Static/dynamic stability – 45 sec exercise / 15 sec pause (x3, 2 min break)

  1. plank
  2. side plank (both sides)
  3. V-sit hold position
  4. chair – 2 min
  5. V-sit + moving ball from side to side
  6. 90° knee up, standing stable position, arms up (both legs) – 1 min

                

Aerobic running -30 min run on HR 120-140

 

Training III (Friday) 

Jumping rope – 45 sec exercise / 15 sec pause

  1. feet together
  2. from foot to foot
  3. right leg 15sec/left leg 15sec
  4. high knees
  5. on guard right-handed position
  6. on guard left-handed position
  7. every 3rd jump is double jump

Preparation stretching for lunges – 5 min

Footwork – 90 sec exercise / 30 sec pause (x2, 2 min break)

  1. steps forward/backward on 5 meter distance
  2. jump through epee + lunge
  3. steps forward/backward through two epees
  4. jump through epee + 3 sec low on guard position -> lunge
  5.  static on guard + going lower in 4 pos., holding each one for 20 sec (both sides)
  6.  fast steps through epee
  7.  back leg jumps through 2 epees (1st jump on the spot) + lunge
  8.  3 min shadow fencing with epee

Explosive – each exercise 15 repeats (x2, 2 min break)

  1. calves up/down (x20)
  2. half stairs walk up, stable knee (both legs)
  3. explosive stairs jump, other knee up
  4. jump on the box 
  5. power jumps